Consuming adequate amounts of calcium-rich foods and getting vitamin D from sunshine or diet is necessary for bone health, but just as important is avoiding or limiting certain food substances that can harm bones. Some harm bones by replacing more nutritious foods in the diet and others, especially when consumed in excess, cause calcium to be leached from the bones.
Excess Animal Protein
According to the National Institutes of Health, the recommended daily allowance for protein for men is 56 grams and for women 46 grams. "The Cornell University Chronicle" says typical Western diets contain nearly twice that much protein, most of it from animal sources. Excess animal protein leaches calcium from bones. Studies show that countries in which people eat primarily a plant-based diet have lower rates of osteoporosis and fractures than do countries in which people eat diets high in animal protein. Adequate amounts of both calcium and protein can be gotten in a plant-based diet, so reducing or eliminating the intake of protein from animal sources may be advisable for people with osteoporosis.
Excess Salt
According to the Colorado State University Extension, the recommended daily allowance of sodium is 2,300 mg which is approximately one teaspoon of salt from all sources, including the sodium already present in convenience foods. On average, Americans consume between 2,300 mg to 4,700 mg. Consumption of excess salt in foods is detrimental to the body in many ways, including bone health because excess sodium causes calcium to be excreted by the kidneys.
Soft Drinks
According to the University of Maryland Medical Center, calcium is the most abundant mineral in the body, followed by phosphorus. The two must remain in balance for bone health. The recommended daily allowance of phosphorus for adults is 700 mg, but people eating a typical Western diet often take in an excess due to heavy consumption of meat, poultry and carbonated drinks. For example, one serving of cola can contain as much as 500 mg of phosphorus. In order to maintain balance, the body pulls calcium from the bones which can lead to loss of bone mass. Reducing or eliminating consumption of soft drinks is important in preserving bone density for people with osteoporosis.
Alcohol and Caffeine
According to Columbia University's Health Services, heavy consumption of alcohol can lead to loss of bone density. This may be at least partially due to the poor nutrition, lack of exercise and lack of time spent outdoors in the sun that often accompanies heavy alcohol intake. Caffeine is known to leach calcium from bones. Studies show consumption of even 16 oz. of coffee per day by people who do not consume sufficient calcium leads to lower bone density. Another consideration is that caffeinated drinks may replace milk and other calcium-rich drinks in the diet.
References
- National Institutes of Health: Other Nutrients and Bone Health At A Glance
- Cornell University Chronicle: Eating less meat may help reduce osteoporosis risk
- Colorado State University Extension: Sodium in the Diet
- University of Maryland Medical Center: Phosphorus
- Columbia University Health Services Go Ask Alice: Can drinking milk prevent osteoporosis?
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